Bell House Fitness – Lifting 12.13.22 (No Measure) MAIN LIFT 3 sets: 3 overhead squats – Building to your heaviest set of 3. SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week! The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max! In Accessory – I, perform an L-sit for as long as possible. Rest as needed between the two sets. If you can’t perform...Read more

Bell House Fitness – Home Gym 12.13.22 (Weight) EQUIPMENT For load: 12 DB squat cleans 25-ft handstand walk 12 DB squat cleans 50-ft handstand walk 12 DB squat cleans 75-ft handstand walk 12 DB squat cleans 100-ft handstand walk 12 DB squat cleans BODYWEIGHT For load: 24 weighted squats 25-ft handstand walk 24 weighted squats 50-ft handstand walk 24 weighted squats 75-ft handstand walk 24 weighted squats 100-ft handstand walk 24 weighted squats   WORKOUT NOTES 8:00-13:00. Moderate DB load (35/50 lb). Use two DBs. Reduce DB load, use only one DB, reduce HS walk distance, or substitute with 20-30-40-50 handstand or feet-elevated shoulder taps. WARM-UP 2 sets: 10 knee push-ups 10 DB deadlifts 20 single-DB plank pull throughs 20 handstand shoulder taps :30 supermen 1 set: 5 DB power cleans 5 DB front squats 5 DB squat cleans 3:00 handstand walk practice/attempts 2 sets: 5 DB squat cleans 25-ft...Read more

Bell House Fitness – Lifting 12.12.22 MAIN LIFT 2 sets: 2 snatches (80%) 2 sets: 1 snatch (83%) 2 sets: 1 snatch (85%) 1 set: 1 snatch (87%) SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week! The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max! In Accessory – I, use 115% of your 1-rep max. We’ve been doing a ton of clean and...Read more

Bell House Fitness – Home Gym 12.12.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8 min: 200-m run :30 max-rep DB push presses BODYWEIGHT AMRAP 8 min: 200-m run :30 max-rep handstand push-ups WORKOUT NOTES 4-5 rounds and sets of 10+ push presses. Moderate DB load (35/50 lb). Use two DBs. Reduce intensity to one DB, reduce DB load, and reduce run to 150-m as needed. WARM-UP On a 5:00 clock: 5-10-15-20… etc. Jumping jacks Mountain climbers Unweighted good mornings 3 sets: 100-m run 10 DB push presses – Increase load and pace with each set. – Rest 1:00-2:00 between sets. ACCESSORY Post-workout: AMRAP 8:00: :15 L sit hold – Each set must be :15 unbroken. STRETCHING 3 sets: :30 reach, roll, and lift 10 supine snow angelsRead more

Bell House Fitness – CrossFit 12.12.22 (AMRAP – Rounds and Reps) RX AMRAP 8: 600/750-m bike 8 push presses (105/155 lb) MOD 1 AMRAP 8: 600/750-mbike 8 push presses (75/115 lb) MOD 2 AMRAP 8 min: 300/450-mbike 8 push presses (35/45 lb) Push Press (SKILL WORK Post-workout: On a 10:00 clock for load: Build to a heavy 2 rep push press) SKILL WORK Post-workout: On a 10:00 clock for load: Build to a heavy 2 rep push pressRead more